Stephanie Mccarron, Alana Daly Hyrox Result

Overall Performance:

Stephanie and Alana, congrats on your performance at the 2023 Glasgow Hyrox! Finishing overall at 104 out of 376 athletes puts you in the top 27%, which is no small feat. Plus, your time of 01:15:48 is impressive, especially with a total running time of 00:43:34—17 seconds faster than the average! This indicates a strong runner profile, which is fantastic, but it also means we need to focus on leveling up your strength in the specific Hyrox zones. Your pacing was a mixed bag; starting a bit too quickly may have compromised your stamina later in the race. Remember, Hyrox is a marathon, not a sprint—though it might feel like a sprint when you're racing against the clock!

Segments to Improve:

Now, let’s dive into the segments that could use a little TLC:

• Ski Erg (00:04:51) - 23 seconds slower than average (69th Percentile Rank)
• Sled Push (00:01:44) - 7 seconds slower than average (47th Percentile Rank)
• Sled Pull (00:03:55) - 16 seconds slower than average (42nd Percentile Rank)
• Rowing (00:05:43) - 52 seconds slower than average (91st Percentile Rank)
• Sandbag Lunges (00:03:25) - 19 seconds slower than average (41st Percentile Rank)

Here’s how to tackle these challenges:

• Ski Erg: This is all about power and endurance. Focus on technique—keep your back straight and engage your core. Try interval training; 30 seconds of max effort followed by 30 seconds of rest, repeat for 10 rounds. This will build power and improve your endurance.
• Sled Push: This is a strength test, not a speed test. Incorporate heavy sled pushes into your workouts. Aim for 3 sets of 20 meters, resting 2-3 minutes between sets. Focus on maintaining consistent form—keep your body low and drive through your heels.
• Sled Pull: Similar to the sled push, but with a focus on grip strength. Use a resistance band to mimic the movement if a sled isn't available. Work on pulling technique—focus on driving your elbows back as you pull. 3 sets of 15 meters should do the trick.
• Rowing: Time to get comfortable with the rower. Focus on a strong catch and smooth drive. Incorporate 5-minute intervals at a pace that feels challenging but sustainable. Work towards negative splits—each 5-minute interval should be faster than the last.
• Sandbag Lunges: Form is key here. Your front knee shouldn’t extend past your toes. To build strength, try weighted lunges and aim for 3 sets of 10 on each leg. Incorporate single-leg exercises too to build balance and stability.

Race Strategies:

For future races, here are some strategies to consider:

• Pacing: Start strong but controlled. Aim for a steady pace during the first run, and save some juice for the second half of the race.
• Transitions: Your roxzone time was faster than average, but there's always room for improvement. Practice quick transitions during your training to get in and out of zones faster.
• Breathing Techniques: Use controlled breathing to maintain stamina during exercises. This will help you recover faster and keep your heart rate in check.
• Mindset: Stay mentally tough. When the fatigue kicks in, remember: “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” – Rocky Balboa.

Conclusion:

Stephanie and Alana, you've both got the heart and the hustle! With your running prowess, you’re already ahead of the game, but it’s time to beef up those strength segments. Remember, champions aren't made in the gyms; they're made from something they have deep inside them—a desire, a dream, a vision. 💪 Keep pushing, keep grinding, and remember: “You can’t hurt me!” – David Goggins. Now, go out there and smash those weaknesses into strengths! You've got this! 💥🏆

Keep crushing it, The Rox-Coach